dietflex is all about healthy sustainable weight loss rather than fast weight loss. That said, we’ve learnt that getting early results is helpful in maintaining motivation, which affects your likelihood of sticking to it.
We aim for dietflex clients to lose at least 1 kilo a fortnight. Many lose up to 3 kilos in the first few weeks.
Males typically lose weight faster than females. People who have a lot of weight to lose, may lose more kilos than someone who wants to lose “the last 3 kilos”.
The thing that makes the biggest difference is how closely you follow the eating plan, including the between-meal snacks – 7 days a week. Explore all our low carb recipes and you’ll discover that there are loads of great-tasting meals for breakfast, lunch and dinner. You should never feel that you’re on a restrictive diet.
In the first 2 weeks of dietflex, your total daily carbohydrate intake is around 30 grams per day. That increases every 2 weeks.
Most people who carry some extra weight (especially around the midsection) have some degree of insulin resistance. This means they have a reduced ability to metabolise carbohydrate (from any source whether “healthy” or not). It also means that stored body fat is trapped and normal diet and exercise pathways will not be effective for weight loss, unless they can sustain hunger day in and day out. Hunger is the enemy of weight loss.
To add insult to injury, if they were able to sustain hunger, their body is more likely to burn up body protein (lean skeletal and organ muscle) before burning up fat. This will leave them in an unhealthier state, damage their metabolism and set them up for easy weight regain – referred to as the yo yo effect.
In the first 4 weeks of the dietflex program, you’ll eat 2 serves of the “low carb vegetables and/or fruits” in each of your 3 main meals.
In the initial stages of your dietflex program bread, toast, crackers, rice, pasta or cereal are not there as a choice. The reason is twofold:
- The carbs yielded by a typical serving of bread (2 slices) is about 23 grams. This is too much, as we want to add some green leafy veggies, low carb fruit, and mid-morning shakes. That would put you at about 100 grams a day and deny you access to your own stored trapped body fat.
- As the program eliminates all cereals and grains at the start (don’t worry: they are reintroduced weeks later if your body can tolerate the extra carbs without putting on weight) you also get to discover if your body is more comfortable being gluten free. We don’t have a position on that. The vast majority of clients report immediate benefits: bloating goes, head fog goes, joint pain declines, headaches disappear, farting declines, gastric reflux and the need for medicine declines, asthma declines. Plus – energy goes up as they can now access their own stored fat. Later in the program, we re-introduce cereals and grains and you get to gauge how your body responds. Many clients hate it and opt to stay grain free. We say “One diet does NOT suit every body. We’re not the expert in regards to your body. Your body is the expert. All we do is give your body the opportunity through our step by step plan to judge for itself.”
Now, excess fat around the tummy is very closely associated with insulin resistance, even for relatively slim people. The easiest way to release this trapped fat is to get daily carbs down low for the first few weeks.
Just in case you’re concerned, we mandate that you eat 2 serves of low-carbohydrate high-nutrient veggies three times per day. For most people this will double the actual amount of veggies they eat every day, with associated health benefits.
The dietflex program works really well, as long as people follow the plan without deviation.
The challenge is that people often start rationalising their diet and food beliefs about what they should and should not eat. As a result they believe that they should be able to change the plan to suit their beliefs. This leads to poor results or even weight gain!
The whole program has been developed and tested over 10 years experience with nearly 10,000 clients who have lost over 150,000 kilos. Most clients are women over 40. Unfortunately for them, their husbands often lost weight quicker.
The dietflex program is overseen by Sydney Registered Practicing Dietitian Jill MacGregor. She likes the program so much, she uses it for her own weight loss clients.
In the first few weeks of doing dietflex we don’t suggest you make huge changes to your exercise regime. If you’re not exercising and want to start at the same time, we’d suggest 2 to 4 strength-based or functional training sessions per week. Strength and functional exercise programs are the only ways to improve muscle strength and tone. It gives you a better shape.
We do not suggest a dramatic increase in exercise volume – like an extra 60-90 minutes per day, unless it’s low intensity like walking.
dietflex is not about eating less and exercising more. It’s about helping you access your excess stored bodyfat for energy. Once we achieve that, not only will you lose weight more easily, but you’ll be more inclined to exercise!
If you are a high-volume athlete wanting to lose weight, please speak to a coach first about modifications to your exercise regime in the first few weeks while your body adjusts its internal fuel access from mainly carbohydrate to mainly bodyfat.
Yes. The right diet for your body is the most effective way to lose weight. It is very difficult to try to exercise yourself slimmer without compensatory eating, which stops you losing weight.
What if we were to change the question to “Can I lose weight without brushing and flossing my teeth?” Of course the answer is YES but it’s not a good idea. Just as brushing and flossing your teeth is the crucial way to maintain healthy teeth, exercise – especially strength training and functional training – is the best way to maintain musculo-skeletal strength and body tone.
But if your weight stops you exercising, use dietflex to get to a weight where you are comfortable to start exercising.
Where we often read “Exercise leads to weight loss” there is little evidence for this. The irony is that the opposite is more likely to be true “Weight loss leads to exercise”.
Once you’ve lost weight, there’s loads of evidence to support the fact that exercise is crucial for successful weight maintenance and preventive health. It also makes you feel good.
The main goal of dietflex is healthy sustainable weight loss.
Think about this…
If you compare your current weight with your previous best weight (since age 20), you’ve been living the perfect lifestyle – eating the perfect foods and drinks to achieve your current weight whether you like that or not. The dietflex goal is to teach you how to achieve a healthy weight AND enjoy great tasting low-carb foods without any sense of deprivation.
Many of us have grown up with a developed association between sweet foods, fun and love. Unfortunately this association may be working against your health and weight goals. Say hello to the association and choose other ways to have fun.
Think about dietflex as the easiest and quickest way to walk across sand dunes – walking along the ridge at the top. Of course it’s fun to run down the sand dune, but takes a lot of time, sweat and effort to get back up and continue the journey. Having cheat meals is like running down the dunes. It might be temporary fun, but may set you back a few days from achieving your goals.
Despite this warning… if you MUST have a cheat meal, get right back onto your eating program ASAP.
dietflex is the only weight loss program in Australia and New Zealand that focuses on individual carbohydrate tolerance. It empowers each client to learn their body’s carbohydrate tolerance per day, per meal and per snack.
Most diets try to solve weight problems the wrong way around. They take the simplistic approach “Excess weight is excess fat. Excess fat is excess stored energy. To reduce stored fat you simply have to create an energy deficit by eating less calories (starving the body) and burning up more calories (endless exercise).”
This pathway does not make it easy to access stored bodyfat and leads to hunger. With hunger most people stop dieting.
dietflex regards excess bodyfat as a symptom of a body that has been in fat storage mode – hungry and yet unable to access thousands of calories of stored fat for energy. 10 kilos of fat is about 77,000 calories (322,168 kilojoules).
The reason it is called dietflex is because “One diet does NOT suit every body, so people need a flexible approach to an effective and sustainable diet that works for their body.”
Thousands of clients have achieved healthy bodyfat loss doing dietflex.
No. Although calories do count, with dietflex you don’t have to count calories. Most diets rely on some type of forced restriction of calories. With dietflex we actually want you to eat and snack (to specific guidelines) to stay ahead of hunger. We have recommended serving sizes to ensure you get enough nutrition and don’t eat in excess of your body’s needs.
No. dietflex helps you avoid hunger and cravings in 3 ways:
- By having a specific amount of protein in every meal (breakfast, lunch and dinner) plus a small amount in the dietflex between-meal snacks, you’ll find that this decreases your appetite and cravings.
- When your body adjusts and you start getting access to your own stored bodyfat for energy, this too will decrease your appetite and cravings.
- By being proactive with water intake and/or non-calorie (preferably non-sweetened) drinks you’ll maintain a positive hydration status. This reduces the desire to have calorie-laden drinks and alcoholic beverages.
In the beginning we strongly recommend zero alcohol. It absolutely slows or stops weight (fat) loss. As the saying goes “I find total abstinence far easier than perfect moderation.” (St Augustine)
Most pregnant women (and those planning pregnancy) decide on the spot not to drink any alcohol. For something that is very important to them, they just do it! They have the combination of the knowledge and the motivation.
However, by doing the dietflex program, not only will you lose bodfyfat, you’ll learn your body’s individual carbohydrate tolerance, which includes the ability to have some dry wine now and then if you so choose.
Almost all special needs can be accommodated except feasting! If your special needs means that it will be very difficult to do the program, we’ll let you know.
As part of our health screening questionnaire, we identify these issues. When they arise, we write to your doctor (with your permission) to get their input regarding any modifications before you start. We do not give medical advice. If you have any health-related questions you should speak to your doctor.
Many people doing the dietflex program see a significant improvements in their blood cholesterol profile (HDL up and triglycerides down), blood sugar normalising, gastric reflux dissipating, high blood pressure declining and easier breathing.
dietflex is a highly-systemised well-tested program overseen by a Registered Practicing Dietitian. However, some conditions may require direct input from a dietitian referred by your doctor.
Yes if they are 15 or older, but we insist on you competing our health screening questionnaire for them before they commence.
Yes, as all meals contain fresh whole foods. But for those family members who do not need to lose weight, they may add additional servings of carbohydrate foods.
One warning. The dietflex program is a guided step-by-step program to help each individual discover their body’s individual carbohydrate tolerance. Two family members might have very different tolerances and so it is best that they do the program independently.
No. The dietflex eating plans use whole fresh foods that are very high in nutrient density, however there is no harm in taking a multi-vitamin and/or fish oil capsules.
No. You do not have to but they save you time and energy. With dietflex we’re spreading your dietary intake over 3 main meals and 2 between-meal snacks, so you are eating every 3-4 hours. We’re also ensuring that each meal and snack has adequate (not high) protein. This maintains satiety. It’s all about eating to stay ahead of hunger.
The dietflex program is an ascending carbohydrate program and the snacks ensure that you get your protein intake whilst staying within your daily carbohydrate allowance at each stage of the program. We’ve carefully selected great tasting shakes and bars with high-quality protein sources that fit the program exactly.
It is possible for you to find alternative products or make up fresh-food snacks. Rarely will this save money and definitely not time. But the choice is yours. We simply want to make it as easy as possible for you to comply with the program and get great results.
The best use of your time is to use the dietflex educational resources and recipes to pre-plan your meals and shopping. Tip: never go shopping hungry.
Finally, one outcome for some dietflex clients is that they eventually lose their desire or need for a between-meal snack. The reason is that they become better at being able to access their own stored bodyfat for energy! They can go happily without a snack.
There’s a lot of similarities and some key differences.
The biggest similarity is the emphasis on whole fresh food. Almost all our recipes are “paleo friendly”.
The biggest difference is that the paleo diet does not address individual carbohydrate tolerance for weight loss or diabetes management. It refers to many carbs as “safe starches”, which would be safe if you knew your individual carb tolerance to keep your total intake within it.
Also, dietflex does include cheese in the beginning, milk later on, as well as lentils, beans and chick peas later – but in a tested way, where you get to feel how your body responds to them.
If you follow dietflex, you’ll lose weight and learn to keep it off. You’ll then be able to make an informed choice from many of the fabulous recipes in many great paleo cookbooks.
This is a great question for personal trainers. They typically respond with the question “Are you mainly interested in toning the muscles underneath your belly fat or mainly interested in getting rid of the belly fat that covers your stomach muscles?” Most respond with “getting rid of the belly fat that covers my stomach muscles”.
The most effective way to reduce bodyfat is through the right diet for your body. This will help you reduce excess bodyfat on your belly and elsewhere. You cannot spot reduce with exercise.
As we’ve mentioned before, excess weight around the mid-section is closely associated with some degree of insulin resistance – the body’s decreased ability to metabolise carbohydrate in foods and drinks. Following a low insulin diet program like dietflex is the best way to target bellyfat.
This is important as there’s two kinds of bellyfat:
- Under the skin
- Deep down amongst your organs. This fat increases your health risk profile and it is a good idea to follow your program until your waist measurement is under 94 cm (males) and 80 cm (females).